What is the Best Protein Powder for Weight Loss?

First things first – I will always recommend that you try to get the majority of your nutrient intake in through eating whole foods. Protein powders just can’t compare to all the known (and unknown) vitamins, minerals, antioxidants, and other nutrients that whole foods provide.

That being said, protein powders are one of only a few supplements that I recommend to go ahead and take (omega-3s being another). But with all the various protein powders on the market, there are some things you need to keep in mind.

What is the Best Protein Powder for Weight Loss?

If you are buying a specific protein powder with the hopes that it’s better than some other protein powder in helping you lose weight, your efforts will be in vain. Can you lose weight eating/drinking protein powder? Of course you can, but it’s your calorie intake that is going to determine your weight loss – not the protein powder.

If you ever see a protein powder that makes a claim that it’s a weight loss protein, you should run the other way. That is pure marketing to unsuspecting buyers. In addition, some of the more popular powders (I won’t name names) are built on a multi-level marketing business model, which usually makes them overpriced and over-hyped.

Keep it Simple

Many of the branded protein powders contain all kinds of ingredients. I’ve seen some that have dozens of them. Why? The idea behind them is that they are supposed to be better than other protein powders.

However, many of them are so heavily artificially sweetened and loaded with other unhealthy ingredients that it turns a health food product into a highly processed food. When picking a protein powder, keep it simple.

Look at the ingredients on the back. Ideally, there should be one or two ingredients on the food label. Adding a bunch of vitamins, minerals, and antioxidants makes the protein look better, but they are unnecessary and add to the cost of the protein powder.

Cheaper Actually Tends to Be Better

Because of the added ingredients and flavors for many protein powders, they tend to be more expensive than their simple counterparts. In addition, many companies brand their protein powders with spokespeople and models which add costs to the product that end up being passed down to you.

Many times you can find a basic protein powder for over half the price of a popular brand, and the differences are negligible. The simple protein powder will still have the same main ingredient – protein powder, but it will be in very simple, plain, inexpensive packaging. If this bothers you, feel free to spend twice as much on fancy packaging. It’s just going in the trash anyways.

My Personal Choice

I’ll get to specific brands in a minute, but when it comes to type, my protein powder of choice is whey protein. Whey protein has a very favorable amino acid profile and is the most bio-available of all proteins.

I also make sure “whey protein” is the only ingredient on the package (lecithin is usually a second, but a majority of powders on the market have it). This means the protein powder is going to be unflavored.

But don’t worry, there are plenty of ways to flavor it naturally using food. My favorite post-workout shake is:

My Top Protein Powder Rankings

I’ve gone through and done the research for you. The following are what I believe to be the best whey protein powders in the market. These powders are not heavily marketed nor do they necessarily have pretty packaging.

They all contain zero or limited added ingredients, are cheap, and are unflavored so you can flavor them yourself using frozen fruit or through other means. If you don’t see your favorite protein on the list, there’s a good chance it broke one of those “rules”. If not, let me know in the comment section and I’ll consider adding it to the list.

Here’s a quick explanation of some of the classifications of protein powders…

Type: Concentrate vs Isolate – isolate is a more pure powder. It is filtered to remove extra fat, cholesterol, and lactose from the protein. Because of this it is more expensive. However, concentrate is still low in fat and carbs – typically only having a couple of grams per serving and costs a lot less.

Grass-Fed: Foods coming from organic, grass-fed, and pasture-raised sources tend to be more nutritious, and the animals are treated more humanely. Protein powder from grass-fed cows have more omega-3 fatty acids and CLA, although powder tends to be low in fat anyways.

Additive-Free: Every powder on the list below is void of any artificial or natural sweeteners. However, some powders add lecithin, either from soy or from other sources, as an emulsifier to help mix better.

Hormone-Free: Growth hormones are given to many cows to help them grow faster and make them meatier. Sometimes these hormones can be found in small quantities in the products that come from them – milk, cheese, protein powder, etc. If this concerns you, use a powder that comes from hormone-free cows.

Undenatured: Whey is extracted from milk using many methods – heat (denaturing) being one of them. When heat is applied to protein it breaks it down and destroys many of the beneficial antibodies and enzymes. Undenatured protein is a little more expensive but keeps these nutrients in tact.

Note: you can sort any column by clicking on the column header. For mobile viewing you can scroll to the right to see the whole table.

The Overall Winner

The overall winner and the powder I personally use is Pure Label Nutrition’s Grass-Fed Whey Protein. At $11.79/lb it is competitively priced, and is hormone-free, additive-free, and undenatured. Buy it here for the best price.

Just remember that the best protein powder is going to be the one that helps you build muscle so that you are creating a better metabolic environment for weight loss.

Use the protein powder to supplement your diet, if needed, so you can build muscle and recover faster. Then once you create a calorie deficit, the majority of your weight loss will be fat loss – which in the big scheme of things, should be your ultimate goal.

114 Comments

Tony Schober

Hey Everyone,

Just wanted to let you know that if you need more help losing weight you can download my ebook The 10 Forgotten Rules of Weight Loss absolutely free.

Hi Luanne, if you’re lactose intolerant I would go with the isolate. It should have very near zero lactose in it. As for plant-based powders, I don’t have anything against them, but they won’t be as bioavailable as the whey.

She may be talking about vegan (rice and pea protein) powder. Do you know the difference between undenatered and denatured protein? aren’t most powders on the market denatured? Also organic whey vs…regular whey…meaning the cows are grazed organically (no pesticides….no need for antibiotics or hormones) Aren’t most whey products manufactured from whey in the US from cows that are not even pasture raised?

Any protein manufactured using as little heat as possible will be better. The “undenatured” column in the table takes that into account.

As for organic vs not – I will say the difference is negligible, and the cost difference is very big.

I’d go with a grass-fed powder if you want a more “natural” powder. It’s what I do. Although many of the benefits of grass-fed animals come from the fat content. But since protein powder is stripped of fats, that particular benefit is limited.

Thank you so very much for this article as it came at the right time. I am a health coach and I wanted to partner with a company to sell protein powders to my clients. I enjoy the protein benefits and the versatility of having a whole smoothie as a meal replacement and I know they do as well. I have been looking into Arbonne and speaking with a rep but now, my gut is telling me no.

Hi Tracy, I don’t know anything about that brand, but if there’s a rep there’s a good chance it’s a MLM “scheme”. That doesn’t make it bad, but it’s likely overpriced for your clients. That doesn’t stop a lot of people from selling it though.

I love your articles! Helps clear through all the confusion.
I have a protein shake for breakfast every morning. I blend the why protein isolate with flax seed and an apple. I use the shake because it is quick and simple and the only other breakfast I can eat on the run is toast – which I try to avoid.
I thought I was doing a good thing. But now I wonder if, due to the insulinogenic properties that you mention, is one of the factors that is causing me to slowly gain weight?

Hi Kathy, insulinogenic or not, the protein in and of itself isn’t going to cause you to gain weight. Only excess calories will do that. I think you’ll be fine so long as you use a basic powder and use it in a shake with real food.

Hi there, I have recently come across a hemp based protein powder, but no very little about it. I do currently use a protein isolate blend pre and post workout, this seems to suit my digestive system, but I am concerned about the artificial sweeteners in the product. I would be interested to know what you think? Best wishes

How much protein does a person need. I am vegetarian and I am active and work out daily. I eat protein bars and I watch the calorie/sugar content. Just wondering how much protein I actually need and when is the best tinge to eat them.

Total bodyweight x 15 is total daily calories. Divide by 6 for calories
per meal. 60% of that number is calories of carbs, divide by 4 for grams.
30% of that number is your protein, again, divide by 4 for grams per meal.
Fat is 10% of your calories and that you would divide by 9. Heres an example:

I had been using protein powder as a meal replacement for breakfast because it was low in calories, quick, and filled me up. I am not a breakfast eater at all and the shakes were incredibly handy to fill me up til lunchtime. However after reading your article and learning the insulin spike could make it harder to lose body fat, I’m afraid I’m being counterproductive by doing this. What are my options as far as protein meal replacement? Is this a bad choice?

I don’t like using protein powders as meal replacements. I use them as supplements. Protein powders just don’t provide the same nutritional profile as solid food. If you’re going to use powder for breakfast, make sure you are adding it to (supplementing with) some real food. Don’t just have a plain protein shake. Mix some fruit in there, or put some in a bowl of oatmeal.

Hey Coach, and Good Morning! I drank my protein shakeds twice a day, one first thing in the a.m. around 6:00, and the second ust before bed. I ate 6-8 meals per day consisting mainly of protein and green veggies, and lost 75 lbs. in 4 months without exercising! I never counted calories, but limited my carb intake. Is this an unhealthy way, in your opinion, to have lost the weight? I have no insulin issues @ all! Thanks, and have a Great rest of ur day!

I think anything that gets you eating whole foods and moving your body is healthy.

But as to your situation, that depends on what you mean by protein and veggies. You still need to be eating essential fatty acids. They are an essential nutrient that could be lacking as part of a low fat diet.

Nothing wrong with limiting carbs, but make sure you are getting in enough healthy fats to make up some of the calorie deficit. The veggies are always good to have.

this is a somewhat messed up version of carb cycling and like the man says eat those EFA’s. I use carb cycling it is so efective if done correctly. As far as proteins go i use whey twice a day. 25g upon waking for the fast assimilation of protein and B.C.A.A after sleeping to stop catabolism and a whey and milk protein mix post work out for rapid uptake to start healing process and longevity of drip feeding through the casein. Othe times i use milk and egg protein, including prior to bed to again minimise catabolism.

I know you did – hence the winky face. As I said in the article, focus less on brands and more on the type of protein. You have the guidelines you need to follow to pick a good protein, now go do some shopping. Go to Google and search for “whey protein isolate”. Start researching the products, and then pick the cheapest one that fits the guidelines (single ingredient). If you’re unsure, post the brand here (the link) and I’ll look at it for you.

If I can whey in…. (tee hee)….I disagree with the fact that blends tend to be more expensive…this can be true, but if you compate whey isolate to concentrate (and added fillers), the isolate is usually more expensive because the protein content is higher….that’s where isolate is better….also, you can’t certify any whey as organic in the US or Canada because they cannot certify that the animals are purely organic…however, New Zealand holds the true ‘organic whey’ label because they do certify their cattle thru organic practices…very strict down there…a lot of North Americal companies had to pull their ‘organic’ labeling practice because it just ain’t so…also, all the whey get put thru a very limited number of whey processign plants, and cross-contamination therefore cannot be ruled out…if it says organic, they’re either lying or they purchase from New Zealand….and the jury is still out on estrogenic effects of soy…fermented soy is the opposite, it pulls estrogen from the body and is therefore great for hot flashes ladies (estrogen = hot flashes!), Sisu makes a nice fermented one… just trying to help out the masses with the confusing info out there…hope you don’t mind!

Hey Coach!
Thanks so much for posting about this, I’ve been trying to decide which protein to buy next. Currently I’m using a quite expensive well known brand, but it includes Sucralose and I’d like something as natural as possible.

Love your columns. I am curious to what you think of shakeology. it has the whey protein isolate for the protein. it has so many other whole food items in it for pro and pre biotics and anti oxidants. it is very costly. will not post ingredients or link here; i am not selling this. you can google it for ingredients.

My personal opinion is it is very expensive. $100 a month or more for protein is too much for me. Should cost less than a third of that. All that extra stuff is nice, but you should be getting that from whole foods. Don’t use protein powder as a meal replacement – use it as a supplement.

In addition, it has stevia in it. We can debate whether it’s healthy or not, but after seeing the patent on how it’s manufactured, I’ll pass. Read the patent for yourself here and make your own decision.

Can you please tell us more about the MLM protien powered drinks?? Are they really as good as they say? What makes them so great? Are they some sort of different protien from the one I can buy at GNC or Costco?? Please help me understand what the hype is all about! thank you!

So the Whey is ok to use? I read a recent book where they recommend protein powders but not with Whey…maybe because it’s derived from dairy…or something like that? Sorry, depending on my memory because I dont have the book in front of me!

Only one way to find out if you have a problem with whey – try it yourself. Because whey is derived from dairy, some people have an intolerance to either the lactose (less than a gram for an isolate) or the whey.

I’m curious what exactly “Insulinogenic” means? I saw this in a question above about the protein shakes but don’t see where it’s mentioned in the article….And how would that affect fat loss vs muscle loss?

Insulinogenic means insulin producing. Insulin is a storage hormone, and fatty acids can’t be mobilized in high amounts of it. Ingesting straight whey protein can cause an insulin spike and then a following drop in blood sugar. But if you’re adding it too a smoothie you should be fine.

I can’t give you definitive advice about diabetes. I will say that anything that impacts blood glucose and insulin levels can cause issues with diabetes. If I had diabetes I would personally try to stick to whole food protein sources whenever possible.

Hey Coach! 🙂
On an article of yours I read before, I noted that you listed Optimum Nutrition 100% Whey Gold Standard being (one of) the best protein powder out there. Same thoughts? I was looking to purchase them because of your statement–I trust your opinion 100%!

Hey Isabelle, I used to use Optimum Nutrition for years. I thought that it tasted good, and at around $10/pound, it was priced reasonably. However, it does have artificial sweeteners, and these days, I avoid them like the plague.

Coach please help me understand why ViSalus and Advocare and Amway say that their protein shake are the best shake to drink, they claim you will lose weight. Why is theirs so special, I get protein shakes at Trader Joe’s or Sunflower Market, you cant get their protein power at the local stores, why? Isn’t a protein shake to be a meal replacement or in additional to your meals periodically? Can that weight lost be sustained? I lost 60+ pounds over 2 years over 20 inches and still losing! I lost it by eating clean and very healthy, weight training 3 days and week and interval training the other 3 days a week. Are you expected to drink 2 shakes a day for the rest of your life? I eat clean and workout as a way of life its just part of my day. Can you please help me understand how they can sell this to a person like me that knows it can be done with eating protein, and drinking it when it’s needed, and getting up and moving the body?. Thank you for the help!

Hi Rachel, you certainly don’t need protein powder to lose weight, and I wouldn’t make it a habit to use it either. Use protein powder as a supplement or as a convenience option.

The protein brands say theirs is the best because that’s what they want you to think! Everyone wants to buy the best protein. No protein in and of itself is going to help you lose weight. You have to have a calorie deficit for that. Any brand that claims weight loss with their protein is being manipulative.

They don’t sell some of these proteins at the local stores because the stores have not decided to stock their product. It takes a lot of work and marketing to get your product on the shelves of physical stores.

The multi level marketing powders rely heavily on an army of people to push powders. They aren’t necessarily bad, but they are expensive. After all, so many people need to get a cut of the profits to make the system work.

Hi Coach,
I’m really enjoying your advice & newsletters. I’m been making great progress over the past few weeks in toning up by cutting out alcohol, watching what I eat, and exercising consistently & intensely for 20-30mins 5 days a week. However I’m run down lately with a cold and feel very frustrated as I don’t want to go back to square one as I’ve little energy to train. I’m taking loads of Ester-C 1000mg Solgar tablets to build back my immune system. Is is best to rest for a few days or should I keep training? And is there any multi-vitamin that you recommend I should be taking while training or are they necessary?

Hi Garry, I wouldn’t work out if you aren’t feeling well. Your body needs the available energy to get better instead of using it to rebuild unnecessary exercise-induced muscle trauma. I think a walk outside can help some people feel better when sick, me included.

Nothing wrong with multi-vitamins. However, always try to get the bulk of your nutrients from whole foods.

I couldn’t find an ingredients list, but based on their sales pitch, I don’t like the company. You want to develop trust with the foods you put into your body. I’m not feeling it with ProFemme. Here’s their sales pitch:

“Feel more balanced and trim your waist with Profemme, the low glycemic firming health & beauty protein drink exclusively tailor made for women. As used by leading models and figure athletes, as well as thousands of women like you!”

Thanks for the great info. Have you heard of PhytoBerry Protein? If so, what are your thoughts. I’m looking for a healthy protein shake for a meal replacement in the morning. I stay away from soy…learned the hard way after drinking it everyday for a few months and ended up with a hormone imbalance.

I don’t like how it has stevia in it, but other than that, it looks like a decent health supplement. The question is how much of the nutrients and antioxidants are preserved and bio-available in the powder form?

We have found Shaklee to be a great product. My husband and I lost 10 and 15 lb respectively, in three months, and still got to eat our regular food. That was three years ago, and we still have a shake a day. Without it, we feel sluggish and are hungry within an hour. We do buy the soy protein and have found the soy has made tremendous positive effects on pre-menopausal symptoms. That was a huge added bonus.

I want to lose weight. I know u dnt recommend the protein shakes as a meal replacement, but with 3 young children I don’t have much time to cook. For myself. If I did use it as a meal replacement would I still lose weight? And can I replace 2 meals a day w/ it or would it cause me to gain (I understand losing fat and weight)?

Yes, you can still lose weight. When I talk about meal replacements I mean the “all-in-one” powders. Those are the ones that have protein, carbs, and fat already added to it. I don’t like those. I prefer to fortify my “meal” with protein – not make the shake my meal.

If you are eating 5 meals a day, having 2 shakes in between your 3 main meals is feasible if it’s the only way you can get in your macronutrients. I’d still try to make those shakes as nutritious as possible. Add some spinach and frozen fruit to the powder to boost the nutrition content.

Hi Coach. I hope you will have time to reply to my question. I am 21 y/o and really lazy with cardio. I work out with weights about 3-4 times a week. First I have now decided to step down with the weights and do more cardio (basically running). My problem is that I am “chubby”. I am not fat by any means, Im just “sturdy”. So I have never taken any kind of powder. So I want to try something out. It is very important to me that it helps me lose fat!! So I guess it has to be low on carbs. Other than that I dont know where to start.
” Use the protein powder to build muscle and help you recover faster. Then, once you create a calorie deficit, the majority of your weigh loss will be fat loss – which in the big scheme of things should be your ultimate goal. ”
Can you clarify this part to me? Is the powder going to help me create the deficit or is that solely achieved by more cardio and less carb intake?
Finally, can you advise me to purchase a specific product?

As I started out: I really hope you will have time to get back to me. Thanks Coach 🙂

– No protein powder is going to help you lose fat in and of itself. You need a calorie deficit for that.

– I would pick a powder that is low in carbs, not because carbs are bad, but because the carbs in protein powders are typically high-glycemic sugars. In fact, pick a powder that has protein as the sole ingredient.

– You can create your deficit either by more activity or less food, or a combination of both.

Hi Kym, I don’t know of any good toning protein, as protein is protein, and whether or not you “tone” up or not is a function of other things. However, if you are lactose intolerant, there are plenty of other options – egg (my first option), or one of several plant based proteins. Whey isolate is very low in lactose too if you can tolerate some.

Hey coach, just came across this old post and noticed you’re still answering questions so, hope you can help me out here.

Im 30 and 3 weeks ago weighed 255 (lots of muscle, but a good gut and moobies) the major distribution of fat seemed to be WITHIN the muscle wall of my abs, which concerned me and prompted me to take action. I work 6 days a week at a factory doing very physical labor (who needs a gym membership with a job like that lol) in the past 3 weeks I’ve been eating omega eggs and peanut butter on whole grain toast or grilled chicken salad for breakfast, a protein shake at lunch, and fruit or a salad at night. Doing this has lost me 20 lbs in 3 weeks. However, I went out and bought EAS powder without really researching, but after reading this I plan on getting whey isolate. You suggest adding spinach and whatnot, but at work all I have available is my blender bottle. Is there ANY meal replacement drink/blended food that you would recommend? Also possibly a link to some sort of balanced diet plan geared towards a person who doesn’t mind eating the same thing for every meal so long as its simple and inexpensive (viewing food as simply fuel here, looking for healthy results with no consideration to flavor enjoyment for the next month or so)

Hi Dan, if that’s your only option and it’s working for you then keep going. If you want to make it healthier you can try adding some plain powder into some milk and peanut butter and possibly some cocoa powder. Shake vigorously or use a blender bottle.

Has artificial sweeteners and flavors. Also has genetically modified soy oil (if you care about that). I’d pass. Look at the ingredients. Ideally, you want it to say “whey protein”, and possibly “soy lecithin” (it’s hard not to get soy lecithin in your protein nowadays), and that’s it.

I am trying to loose weight. Since breast cancer, I was told I could not have any soy products. I wanted to use Body by Vi but it has soy in it I believe. I get confused with soy. I was told Soy can make my cancer return. Can you help me with specifics as much as possible. Thank U. Just want to get healthy and skinny. Ok, U know what I mean. LoL

Hi Vikki, it’s hard to get away from soy with protein powder, but there are products out there. Even the purest of whey isolates have less than 1% of soy lecithin. There are some non-soy products out there though. Look at the “additive-free” section of the review table in the article.

If you are that concerned about it, I’d recommend forgoing the protein powder altogether and get your protein from whole foods. There is no requirement to take powders. In fact, it’s much better to get your calories completely from solid food sources.

Hi Vicki I work with a medically monitored weight loss program that uses meal replacements. I have had many patients who have had estrogen based cancers and their oncologists do not want them doing my program because of our soy based proteins in the meal replacements. Body by Vi is soy based and has artificial sweeteners in it. Isagenix shakes have absolutely no soy what-so-ever, no artificial ingredients, all organic, and gluten free. I have had temendous success with Isagenix.

Hi Vikki. Read The China Study. It talks a lot about different cancers and the effects of food. Based on 40 years of study, soy does not induce cancer. Also, organic soy is different than non-organic. however, I highly recommend The China Study. I hope your breast cancer is still in remission.

I love your site! Thank you for all of the great information. I did have a couple questions about your choice of protein. If you have time, I’d appreciate your response to clarify these points? 1. Protein isolates are proteins stripped away from their nutritional co-factors. 2. Most isolates are exposed to acid processing and in addition, our body cannot assimilate proteins in isolated form. 3. Because they are over-processed, isolates are deficient in key amino acids and nutritional co-factors. Thank you so much.

Those are good questions, and you make a good point – protein powder in general is lacking complete nutrition. This is why it is a supplement and not a meal replacement. You will always be better off getting all your nutrition from whole foods.

Yes, protein powder is processed. The jury is still out on whether there are health concerns with that. I have yet to see any studies showing there are, assuming you’re using a non-sweetened powder. Always strive for whole foods though.

I have not seen anything before that says you cannot assimilate protein in isolated form, but I do know that the way they are processed can affect their bioavailability. That’s why I use the undenatured protein.

Whey isolate (whey in general, isolate just strips away much of the lactose and other non-protein parts), has the highest biological value of any protein, so I’m not sure what you mean when you say it’s deficient in key amino acids. Nutritional co-factors? Yes, as any protein powder will be. Only solid food will have all that good stuff.

I had thyroidal cancer, and I make my shake in the mornings with 2/3 soy milk and yogurt ,spinach, banana and strawberries, but now after read this page I feel like I’m doing something wrong, it is true the soy milk is not good? it is possible the cancer back?

I can’t give you a definitive answer on the link between soy and cancer. Yes, some studies show a correlation between soy and increased estrogen. Whether that’s a correlation or the cause would require you to study it more in depth.

As long as it fits into your calorie budget it can be a good idea. If you’re going to eat before bed I’d definitely try to make protein part of the meal. As for whether you should have powder, I’d recommend solid food, but having a slow-digesting casein powder is a common practice.

Hi Tony, no I’m not hungry at night and never eat, just want to start take 18g of protein before sleep can help, exercising during day, build muscle. Just like I read,, my kind of protein gluten free, lactose free, no trans fat, no artificiels flavor or color…4 ingredients : whey protein cincentrate undenatured, natural vanilla flavor, ionic alfalfa and Stevia (1g sugar) and lactase. I’am startind a new trainning and need more calories. Thanks!

What does it say in the ingredients section, how much does it cost, how much protein is there per serving, and how many servings are there per container? This the info you need to make an informed decision. If you provide it, I can help you make one.

Hope you can help me I have been trying to lose weight since an accident and was unable to work out. I still cannot do much in the way of exercise but want to lose a lot of weight which I believe can help. I have tried eating healthy no processed foods lots of veggies and fruit and good protein but still the weight will not come off. I would like to mix it up and have a protein shake every once in a while especially when I am rushed for breakfast. Will this help the weight to come off.

A protein shake isn’t going to help you lose weight. Only a calorie deficit will do that. Calculate your calorie needs and create a slight deficit. Here’s a calculator that will help – http://www.coachcalorie.com/how-many-calories/

A little clarification: you don’t turn fat into muscles. Muscle and fat are 2 different things. You can lose or gain both muscle and/or fat at the same time. Strength training would certainly help you with your weight loss, and I think you’re underestimating how hard it is to put on muscle. However, if you don’t want to add any muscle as you lose weight then just don’t strength train while you eat in a calorie deficit.

A quick look at their website makes the product look very gimmicky. As for does it work? I’m sure it does, but only if you’re in a calorie deficit. But then that’s the same answer for any protein powder.

thanks for a great advices.
I’m 32 years old hight 153 weight 57,
I’m exercise 4-5 day a week by running 45 mins after dumbbell lifting for 40 mins
– I’ve 2 meal (afternoon and dinner) and take a meal replacement in the morning and after exercise (usually 9.30 and 4.30 pm) (total cal = 1,300-1,500)

Hi Amy, for someone your size and activity level I’d be starting them off between 1600-1800 calories/day. Then I’d adjust that number after 2 weeks based on the progress that’s made. The calorie number is just a guide though as I know nothing about your history or specific goals.

Need a refresher …. ever since hurricane Irma / [having to be in a shelter, no control over eating whole foods etc] I have fallen off the bandwagon. So far only 4# gained in the almost two months, but I can’t seem to get satisfied when stopping at 80% full. I’m continually looking in the fridge and cupboard for more 🙁 Any suggestion that will snap me back in to the 80% zone and sticking with it ? (I’ve also stopped walking my two miles at lunchtime, trying to get that habit back in motion as well) I know ‘life’ happens, but I fell off big time it seems.

Hi Charlie, refocus and take it one meal at a time. You need to get some momentum going. Start with breakfast. It’s the easiest to get right, as you’ve had a night to recharge your willpower. Promise yourself you’ll make it as healthy as possible and you’ll eat it slowly, mindfully, and stop at 80% full. Plan to leave some food on your plate.

I have gotten my protein powder at bulk barn as it is far less expensive. It is not a name brand and I have no idea what the ingredients are except it is a whey powder. How do I find out if it’s any good? I only use it about once a month anyway and usually it’s in a smoothie with spinach and pineapple

Hi Beth, the ingredients should be listed somewhere, and if not, email the company and ask them the information you want to find out. But if it’s just once/month anyways, I wouldn’t make a big deal about it.

Hi I would to know the best why protein as I am doing hard workout with good diet but my fats is not burning, I am with 108 kg weight and want to know what are the best protein for me to loss weight and lean muscles.